Meal 1- 1 scoop whey in 10 oz. milk, one big bowl porridge , 1 can tuna
Meal 2- one big bowl porridge, 1 can tuna
meal 3 - one packet nasi lemak
Meal 4- 4 teaspoon peanut butter, 2 slices bread, est. 500+ cals
Meal 5- 4 teaspoon peanut butter , 2 slices bread, est 500+ cals
Well that be it. Weigh in for the night: 73kg
